CrossFit Whip

Tall Reps

Warm-up

Crossover Symmetry Activation

Banded Back Mobility

Tabata Burpees (did 4 each round)

2 sets of my Snatch warm-up routine (20kg)

5 Muscle Snatch

5 Snatch Press

5 OHS

Tall Snatch

2x3x40kg

2x3x45

2x3x50

Didn’t want to go heavy with my back still not fully recovered and I should be doing a lot more of these talls all the time. Held the bottom position for extra time on each rep as well as after standing up the last rep.

Conditioning

10:00 AMRAP

6 Power Cleans (135#)

6 Push Press (135#)

12 Ball Slams (25#)

Much harder than I expected, mainly because it was push presses I think; push jerks are a lot less taxing. I did the first 3 rounds unbroken, but then had to drop the bar with 2 push presses left in round 4. Then dropped the bar after 5 cleans and did the 1+6 for the other rounds. Finished with 6 rounds, 6 power cleans and 1 push press. The ball slams were destroying me. Not a very good effort.

Get Upside Down

5 Sets

30s HS Hold

30s Rest

Got up nice and close to the wall and was doing well at pulling one or both feet off.